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Messages - adarqui

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21436
800m+ Running and/or Conditioning / Some info on 10k's
« on: April 01, 2010, 08:21:48 pm »
Nice pace/distance calculator:

http://www.machinehead-software.co.uk/bike/speed_distance_time_calc.html

Quote
For example, 5.9 miles in 47 minutes:

1500m             6:39
the mile            7:10
3000m(3k)    13:52
3200m(about 2 miles)    14:50
5000m(5k)    23:49
8000m(8k)    39:12
5 miles            39:26
10,000m(10k)    49:39
ten miles    1:22:13
a half marathon    1:49:28
a marathon    3:48:14





http://walking-running-training.suite101.com/article.cfm/estimating_finishing_time_for_10k#ixzz0jjj6hlou

Quote
   * 13 min/mile pace finishing 10K in around 1 hour 20 minutes
    * 12 min/mile pace finishing 10K in 1 hour 15 minutes
    * 11 min/mile pace finishing 10K in 1 hour 8 minutes
    * 10 min/mile pace finishing 10K in 62 minutes

Running faster than a 10 min/mile pace will allow runners to break the one hour for a 10K barrier:

    * 9 min/mile pace finishing 10K in about 56 minutes
    * 8 min/mile pace finishing 10K in around 50 minutes
    * 7min/mile pace finishing 10K in about 43 minutes
    * 6 min/mile pace finishing 10K in around 37 minutes



10k results. from a race:
- http://www.athlinks.com/results/38702/56652/23028066/Veterans-Day-10K.aspx
- top time: 29:54





10k wiki:
- http://en.wikipedia.org/wiki/10,000_metres
- record: 26:17




21437
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: April 01, 2010, 03:05:57 pm »
Quote from: zginphil on April 01, 2010, 08:18:40 am
i had a dream that the i saw the 8 coolest kidz at my skool on vacation. they went to my rented house on the beach. we chilled 1 hr. then i went inside to go on adarq.org for 5 min. when i came back, everybody was gone and replaced with 5 fat kids. turns out i was on adarq.org for 30 min    >:(

hhahah!!!

21438
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 01, 2010, 03:00:14 pm »
Quote from: ESav15 on April 01, 2010, 05:05:24 am
the photo is really cool man.


thanks man

21439
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 01, 2010, 03:54:35 am »
3/31/2010

very sore.. calfs/vmo

bw = 168.. wtf?


ISOT 2 rotations:

paused walking lunges:
- 5 sec pause
- SSBAR @ 2 x 3 laps
- glutes were dying, hamstrings were cramping


chinups:
- neutral grip: BW @ 15
- BW + 20 lb @ 10,11


dips:
- BW + 20 lb @ 2 x 20





done rotation, went to failure on pullups/chinups etc

chinups + 20 lb
neutral grip pullups
neutral grip hold at top
pullup hold at top
chinup hold at top
neutral grip pullup @ 3 reps = dead



pc

21440
Mixed Martial Arts / Re: Thiago Alvez Career COULD BE OVER :/
« on: April 01, 2010, 02:18:26 am »
http://www.youtube.com/watch?v=gRxRdAHaP48&playnext_from=TL&videos=Q3kSXHqm9Js

<a href="http://www.youtube.com/watch?v=gRxRdAHaP48" target="_blank">http://www.youtube.com/watch?v=gRxRdAHaP48</a>

21441
Mixed Martial Arts / The Ultimate Fighter: Season 11
« on: March 31, 2010, 11:15:07 pm »
i don't normally watch every episode, but this season looks mad good. tons of talent.

my pick to win it all = green haired emo.

21442
Mixed Martial Arts / Re: UFN : FLORIAN VS GOMI
« on: March 31, 2010, 10:41:43 pm »
hey brucelee, you suffer another defeat to yours truly.

pc

21443
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: March 31, 2010, 09:11:47 pm »
Quote from: LBSS on March 31, 2010, 08:54:31 pm
Orthotics will be custom made (got some plaster casts today; they'll be ready in three weeks). They're supposed to change the way I toe-off, basically not allowing my big toes to extend so much and transferring the movement to the middle of my foot. Or something along those lines. I'll still get push off my toes, they just won't come up as much. On the x-ray you could clearly see that the joint there is not normally shaped. It's supposed to be a ball and socket, but mine is much more like two flat bones running past each other. And the joint space isn't big enough. All that has led to a nice bone spur on top of my foot. My metatarsal rubbing up against the spur is what's making me hurt. Also, I'm to get stiffer-soled shoes. Balls.

ah ok.

Quote
Anyway, had a nice easy workout today. It's so beautiful outside I can hardly believe it.

was here today also..

Quote
run @easy pace x25mins, 3 miles -- 8:20 pace. HR was around 151. Something about running outside makes me able to go a lot faster than I could on a treadmill with lower HR and MUCH lower perceived effort. This run felt easy. Fuck treadmills.

ya i can't stand running on treadmills, i need changing scenery.

nice man how's the knee?

21444
Mixed Martial Arts / Re: UFN : FLORIAN VS GOMI
« on: March 31, 2010, 08:22:39 pm »
ross pearson is so good..

21445
Mixed Martial Arts / Re: UFN : FLORIAN VS GOMI
« on: March 31, 2010, 08:12:21 pm »
Quote from: brucelee on March 31, 2010, 08:10:11 pm
florians jaw is going to get knocked so hard, that redneck wouldnt even be able to eat mashed potatoes

that was retarded.

but on that note, florian is going to armbar gomi so bad he won't be able to eat his pork fried rice with chopstix, he'll have to use a fork, which will shame his samurai honor.

21446
Mixed Martial Arts / Re: UFN : FLORIAN VS GOMI
« on: March 31, 2010, 08:09:12 pm »
Quote from: brucelee on March 31, 2010, 08:07:44 pm
gomi is going make quick work of florians weak chin using his superior boxing. GO GOMI!!!!!111111111

florian is going to send gomi back to what he does best, fixing computers for geek squad.

21447
Mixed Martial Arts / Re: UFN : FLORIAN VS GOMI
« on: March 31, 2010, 08:07:01 pm »
florian is going to rape gomi.

next.

21448
Mixed Martial Arts / UFN : FLORIAN VS GOMI
« on: March 31, 2010, 08:06:47 pm »
http://www.ufc.com/index.cfm?fa=eventDetail.Home&eid=2897

21449
400m Sprinting or Shorter / Re: Ben Johnson
« on: March 31, 2010, 07:47:13 pm »
Quote from: Rip on March 31, 2010, 07:36:43 pm
Ouch, his fucking spine..

i know right.. eek.. I can't imagine his 600 for 6, thought it might have been better than what we see in this vid, considering he was in his prime for 600x6.

21450
Strength, Power, Reactivity, & Speed Discussion / Re: Chris Korfiist Interview
« on: March 31, 2010, 07:43:16 pm »
Quote from: bball2020 on March 31, 2010, 07:24:32 pm
darq, how would you describe you squatting style?  Have you changed it up since you last trained for vert at all, besides not doing much full squatting anymore?

you mean for me personally? well, my squatting style changed alot when I got oly-shoes, I got deeper instantly with better form.

So, with oly shoes:
- mid bar
- slightly below parallel
- feet slightly turned out, a little wider than shoulders width

http://www.youtube.com/watch?v=uS8YsL64NRw

<a href="http://www.youtube.com/watch?v=uS8YsL64NRw" target="_blank">http://www.youtube.com/watch?v=uS8YsL64NRw</a>

It worked good but, I was getting hip pain at times, that I just cured with some stretches, but I didn't realize how bad it was actually getting. So eventually I had lots of hip pain, it lasted for a month or more, so I stopped going deep. I ended up changing my form to:





New form:
- Close stance, feet neutral
- regular shoes (mostly, sometimes olys)
- mid bar
- half squatting

http://www.youtube.com/watch?v=yKd87aDtHGA&fmt=22

<a href="http://www.youtube.com/watch?v=yKd87aDtHGA" target="_blank">http://www.youtube.com/watch?v=yKd87aDtHGA</a>

So that led me to my biggest PR's in RVJ. I was still getting lots of hamstring in the movement, even more quad, and some glute. I focused on glutes using walking lunges and stepups.







My squatting now, as of like 3 days ago, is deep. If I feel alright I'll do my half squatting. I'm trying to go light though, so I'm not really going to be pushing the weight on my deep squatting.

So my current form is:
- heels elevated in flats
- mid or high bar
- close stance, feet neutral
- very deep (deeper than initial vid)
- lighter weight, higher reps

OR for strength:
- same as my half squat thing above


I'll get vid of my very deep squatting eventually, should look very different than anything I've put up before.


peace man

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